⏱ 25 min total

Roasted Cod on Large Garlic Croutons

Name: Roasted Cod on Large Garlic Croutons
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Yield: 1 serving
Ingredients: 1 ¼ tbsp Olive oil; 1 fillet Atlantic cod; 1 medium whole Tomatoes; ¾ cloves, minced Garlic; ⅛ cup leaves, whole Basil; 1 slice Whole wheat bread; ⅛ cup, chopped Onion; 1 ¼ oz, boneless European anchovy

Per 1 serving · 460 g · 8 ingredients

Calories

518

26%
of a 2,000 cal day

Protein
56g
44% of calories
Carbs
19g
15% of calories
Fat
23g
41% of calories

Portion

✓ Protein-dense

At a glance

One serving of Roasted Cod on Large Garlic Croutons (460 g) has 518 calories, with 56 g of protein, 19 g of carbohydrates and 23 g of fat. Most of its energy comes from protein (44% of calories). It is high in protein (113% DV), Vitamin C (24% DV) and Vitamin E (44% DV). Keep an eye on sodium and cholesterol, which provide 68% and 43% of the daily value.

Per 100 g

113cal

low energy density

Protein per 100 cal

11g

Net carbs

16g

carbs minus fiber

Fiber

3.6g

5.2 g sugar

High in

20%+ of the daily value

Protein113%
Vitamin C24%
Vitamin E44%
Vitamin K33%
Thiamine31%
Riboflavin (B2)28%

Good source of

10–19% of the daily value

Dietary fiber13%
Vitamin A10%
Vitamin D18%
Folate (B9)14%
Calcium19%

Watch

20%+ of the daily value

Sodium68%
Cholesterol43%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 10 minCook 15 min

1
PREPARATION: Core and dice tomatoes. Finely chop onion. Mince anchovies. Mince 2 garlic cloves, half the other.
2
Preheat oven to 475F. Combine tomatoes, onion, and anchovies in a large bowl. Add minced garlic and stir to blend. Season tomato mixture to taste with salt and pepper.
3
Arrange fish on rimmed baking sheet. Brush both sides with 2 tablespoons oil; sprinkle with salt and pepper. Roast until just opaque in center, about 8 minutes.
4
Meanwhile, heat remaining 3 tablespoons oil in heavy large skillet over medium-high heat. Add tomato mixture. Cook until tomatoes soften and sauce thickens, stirring occasionally, about 5 minutes; season with salt and pepper.
5
Toast bread; rub 1 side with cut side of halved garlic. Top with tomato sauce, basil leaves, fish, and more sauce.

Vitamins & minerals

Amounts for 1 serving (460 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	92 μg	10%
Vitamin C	22 mg	24%
Vitamin D	3 μg	18%
Vitamin E	7 mg	44%
Vitamin K	39 μg	33%
Thiamine	0.4 mg	31%
Riboflavin (B2)	0.4 mg	28%
Niacin	14 mg	87%
Vitamin B6	1 mg	67%
Folate (B9)	57 μg	14%
Vitamin B12	2 μg	101%
Pantothenic acid	1 mg	20%
Choline	199 mg	36%

Minerals

Nutrient	Amount	% Daily Value
Calcium	191 mg	19%
Iron	4 mg	48%
Potassium	1,557 mg	33%
Magnesium	137 mg	33%
Phosphorus	658 mg	94%
Zinc	3 mg	25%
Copper	0.3 mg	36%
Manganese	1 mg	42%
Selenium	108 μg	197%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	3 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	124 μg	—
Arginine	3 g	—
Aspartic acid	6 g	—
Beta carotene	647 μg	—
Caffeine	0 mg	—
Cystine	1 g	—
Docosahexaenoic Acid (DHA)	1 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0.4 g	—
Fluoride	3 μg	—
Fructose	3 g	—
Galactose	0 g	—
Glucose	2 g	—
Glutamic acid	9 g	—
Glycine	3 g	—
Histidine	2 g	—
Hydroxyproline	0 g	—
Isoleucine	2 g	—
Lactose	0 g	—
Leucine	4 g	—
Lycopene	3,165 μg	—
Lysine	5 g	—
Maltose	0.3 g	—
Methionine	2 g	—
Monounsaturated fats	14 g	—
Phenylalanine	2 g	—
Polyunsaturated fats	4 g	—
Proline	2 g	—
Retinol	32 μg	—
Serine	2 g	—
Starch	8 g	—
Sucrose	0.2 g	—
Theobromine	0 mg	—
Threonine	2 g	—
Total omega 3	1 g	—
Total omega 6	0.4 g	—
Tryptophan	1 g	—
Tyrosine	2 g	—
Valine	3 g	—
Vitamin D2	0 μg	—
Vitamin D3	3 μg	—

Burning 518 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

98min
Walking (3.5 mph)
62min
Cycling (moderate)
43min
Running (6 mph)
73min
Swimming laps

Common questions

How many calories are in Roasted Cod on Large Garlic Croutons?

One serving of Roasted Cod on Large Garlic Croutons (1 serving) has 518 calories, which works out to 113 calories per 100 g. That is about 26% of a 2,000-calorie day.

Are Roasted Cod on Large Garlic Croutons high in protein?

Yes. It has 56 g of protein per serving, and 44% of its calories come from protein (11 g of protein per 100 calories).

Are Roasted Cod on Large Garlic Croutons keto-friendly?

It is hard to fit into a strict keto diet. One serving has 16 g of net carbs and 15% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Roasted Cod on Large Garlic Croutons?

1560 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Roasted Cod on Large Garlic Croutons?

5.2 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (460 g)

Calories518

% Daily Value*

Total fat 23g	30%
Saturated fat 3.7g	18%
Trans fat 0g
Cholesterol 129mg	43%
Sodium 1,560mg	68%
Total carbohydrate 19g	7%
Dietary fiber 3.6g	13%
Total sugars 5.2g
Protein 56g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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